2 x 10 min EMOM:

EMOM 1:
Joka alkava min 6 x etukyykky (emomin aikana voi korotella painoja)

EMOM 2:
Joka alkava min 10 slamball + 5 slamball over burpees

Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

WOD:

• 1Km Carrera
• 15 Flexiones
• 15 Fondos de Brazos
• 15 Abs Oblicuo Derecho
• 15 Abs Oblicuo Izquierdo

COMPLETAR 5 RPNDAS AFAP ( LO MÁS RÁPIDO POSIBLE).

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

30s/30s 2 kierrosta
Kyykky
Takaburpee
Askelkyykky
Vuorikiipeilijä
Viivajuoksu

Loppuvenyttelyt

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

Superkids:

3-5 kierrosta parin kanssa vuorotellen:

5 + 5 leukaa
5 + 5 pituushyppyä etuperin
5 + 5 köysilaskeutumista
5 + 5 pituushyppyä takaperin

Ninjat:

5 kierrosta parin kanssa vuorotellen:

7 + 7 leukaa
7 + 7 vauhtipunnerrusta
7 + 7 köysilaskeutumista / 2 + 2 köysikiipeilyä
7 + 7 valakyykkyä (sama paino kun vauhtipunnerruksessa)

A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. Bike

B.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)

C.
10 rnd
10 Cal. Row
10 Wall ball

D.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom position

E.

Ogni 10’ , per 30’ (3 set):

400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]

Tall Box Step Up

(https://cdn.wodconnect.net/uploads/comment_upload/image/8542/118ec74bb5704fa58473c238a4159e182154dd93480c868f932c69e3f268c409.jpeg)

12 x 1000 Bike erg

Ride twelve 1000 meter pieces. Pedal easily for two minutes between the pieces. Result is the time of the slowest interval.

Running o´clock

AMRAP 5
4 C2B
12 cal ab.
...directly into
15-12-9
Front squat 45/30kg
Toes to bar
Devils press 2x22,5/2x15kg